Beat the Heat! How to Exercise Safely When It Gets Hot
Summer is the perfect time to bring your training outdoors. The sun is out and we are motivated to workout. But with the heat, comes risks. Here are a few tips on exercising safely in the heat of summer.
1. Stay Hydrated
Seems simple enough: drink water while exercising. Often, however, we don’t change the frequency or amount of water we drink during the summer months. We tend to sweat more during the summer than the winter from\the heat and because of this, we lose water more rapidly. So, during the summer, be sure to drink more water more frequently. In addition, it’s a good idea to add glucose to your water to ensure that you don’t run out of steam during your workout. A simple solution of one part juice (a favorite is pomegranate-blueberry juice) to four parts water is an easy way to add glucose for your body without over-saturating it and spiking insulin production.
2. Exercise early in the morning or in the evening
While the outdoors call during the summer, avoid the brightest times of the day. Workout during the morning or the evening to prevent heat exhaustion and sunburn. The cooler times of the day will give you the benefits of outdoor training without the excess heat. A workout during sunrise and sunset can be beautiful and awe-inspiring.
3. Dress appropriately
Clothing that ventilates is very important during the summer. Moisture-wicking materials and loose clothing helps keep your body cool during a workout. It’s not a good idea to be working out in that fleece track suit on 90 degree days.
4. Use proper ventilation
If you are working out indoors, be sure that you are working out in ventilated areas. Fans and open doors and windows will keep the air flowing. Working out in hot, still air is uncomfortable, especially for cardio workouts, so be sure to have the air blowing.
5. Eat after your workout
Nutrition is vital to keeping your body running. Because the heat creates added stresses on the body, it’s even more important that after a workout, you refuel. Eating within two hours is a must and fuel your body with healthy choices of protein, carbohydrates, and fat.
6. Know your limits
While you may be used to two hour marathon workouts during the winter months, know your limits during the summer. If you feel light headed and weak, stop and hydrate. You may be over extending your body. Listen to it; martial spirit is important for pushing through, but know when your body needs a break.